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Siteplicity

WOD for 011419

January 13, 20190
Skill: HSPU  Drills Efficiency  Positioning  Strength: 9 min EMOM 1 – Strict Press 8x @ 65% 2 – Farmer carry holds 3 – HS Holds Metcon: 5 x (90 sec work / 30 sec rest) 20/16 Calorie Row Max Handstand Push-ups L1: 24/20 cals, Deficit HSPU L2: 20/16 cals, HSPU L3: 16/12 cals, Kipping HSPU...
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WOD for 011119

January 10, 20190
Snatch Technique -Snatch balance W/ Bar 3 x 5 -Moving Feet Drill Strength: Power Snatches 10 Min EMOM 3 Power Snatches @ 50-60% **touch & go** Metcon 4 x 3 Min AMRAP/1 Min Rest 12 Alt. Dumbbell Snatches 6 Burpee Box Overs L1: KB 50/35, 24″/20″, 8 BBO L2: 50/35, 24″/20″ L3: 35/20, 20″/16″ or...
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WOD For 011019

January 9, 20190
Skill: Mobilize for Squats  Strength: 1 Rep Max Back Squat Metcon: 3 Rounds for Max Reps1-min-Front Squat1-min-Toes-to-Bar1-min- 200m Run1-min-Rest L1: 115/85, T2BL2: 95/65, T2BL3: 65/45, K2C, 100m Run L4: DBs, Sit-Ups, 100m Run
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WOD for 010919

January 8, 20190
Skill: 6-min TABATA— Plank Front Right Side Left Side Strength: Floor Press 3 x 10 @ 60-70% (Superset) Strict Pull-Ups/Banded Strict 3 x Challenging Set *Pick a number that is challenging, keep it the same across the 3 sets. Metcon: Against 12-mins…3 Rounds For Time 250m Row 15 Wall Balls 3 Over The Shoulders (Sandbag/D-Ball)...
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WOD for 010819

January 7, 20190
Skill: Clean & Jerk Technique No Strength – Just Warm Up for WOD Metcon: For Time: 28 Min Cap 3 Rounds 100 Double Unders 5 Bar Muscle-Ups 5 Shoulder 2 Overhead (starting C&J weight) -Then- 9 Clean & Jerk 7 Clean & Jerk 5 Clean & Jerk 3 Clean & Jerk 1 Clean & Jerk...
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WOD for 010719

January 6, 20190
Skill: Rope Climb Technique Strength: Wall Sit/Goblet Squat 6 Sets of each Movement alt. each set – 30 Sec Work/30 Sec rest (12 total minutes) Front Rack Wall Sits (double KB or DB) Heavy Goblet Squats Metcon 11 Min AMRAP 100m Single Arm Farmer Carry (DB/KB) 6 Goblet Reverse Lunges (per leg) 2 Rope Climb...
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WOD for 010519

January 4, 20190
Saturday January 5th: With a Partner  For Time (15 Min Cap) 15-12-9  DB Single Arm Hang Squat Cleans (Switch arms as needed) -(Partner 1 does 15, partner 2 does 15) Then, 400m Run with DB (Trade DB However)  Immediately into;  21-15-9  Alt. DB Snatch -(Partner 1 does 21, partner 2 does 21) Then, 400m Run...
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WOD for 010419

January 3, 20190
FSkill: Strict HSPU Strength: 3 Rounds for Quality -2 Wall Walks -30 sec Wall Facing Hold  -12-16 alt KB/DB Seesaw Rows Seesaw Rows: https://youtu.be/fX0vah05mns Against 13-mins… For Time:  10 down to 1 Strict Pull-ups Strict HSPU L1: Strict HSPU, Strict Pull-ups  L2: Strict HSPU, Strict Pull-ups (Start on the Round of 9 or 8) (up to 1 Ab-mat)...
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Kool Aid Club – December 2018

January 3, 20190
Congratulations to our December CFD Kool Aid Clubbers!  Our athletes checked in for 2,468 workouts in December! Athlete Total Visits Mangano, Dino 25 Ulak, Albert 22 Tagliafierro, Lidia 21 Timmons, Zachary 20 Shurgin, Amanda 20 James, Matthew 20 Margolin, Alexander 19 Cid del Prado, Rebekah 19 Swaim, Katarina 19 Stracks, Lesley 19 James , Allison...
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WOD for 010319

January 2, 20190
Skill: Double Unders Strength: Every 90 secs x 6 sets (9:00 total) 4 Hang Cleans @ 60-70% AMRAP Double Unders (up to 50) in remaining time Metcon: 4 Rounds for Time15 Toes 2 Bar400 Meter Run12 DB/KB Box Step Overs L1: 15 Toes 2 Bar, 24”/20”, 50/35, 5 RoundsL2: 15 Toes 2 Bar, 24”/20”, 50/35L3: 10...
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